Juicy and sweet and renowned for its concentration of vitamin C, oranges make the perfect snack and add a special tang to many recipes; it is no wonder that they are one of the most popular fruits in the world. Oranges are generally available from winter through summer with seasonal variations depending on the variety.
Oranges are round citrus fruits with finely-textured skins that are, of course, orange in color just like their pulpy flesh; the skin can vary in thickness from very thin to very thick. Oranges usually range from approximately two to three inches in diameter.
Oranges are an excellent source of vitamin C. They are also a very good source of dietary fiber. In addition, oranges are a good source of B vitamins including vitamin B1, pantothenic acid, and folate as well as vitamin A, calcium, copper, and potassium.
There is a chart graphically details the %DV that a serving of Oranges provides for each of the nutrients of which it is a good, very good, or excellent source according to Food Rating System.
|BASIC MACRONUTRIENTS AND CALORIES|
|Fat – total||0.16 g||—|
|Dietary Fiber||3.14 g||13|
|Vitamin B1||0.11 mg||9|
|Vitamin B2||0.05 mg||4|
|Vitamin B3||0.37 mg|
|Vitamin B3 (Niacin Equivalents)||0.57 mg|
|Vitamin B6||0.08 mg||5|
|Vitamin B12||0.00 mcg||0|
|Folate (DFE)||39.30 mcg|
|Folate (food)||39.30 mcg|
|Pantothenic Acid||0.33 mg||7|
|Vitamin C||69.69 mg||93|
|Vitamin A (Retinoids and Carotenoids)|
|Vitamin A International Units (IU)||294.75 IU|
|Vitamin A mcg Retinol Activity Equivalents (RAE)||14.74 mcg (RAE)||2|
|Vitamin A mcg Retinol Equivalents (RE)||29.48 mcg (RE)|
|Retinol mcg Retinol Equivalents (RE)||0.00 mcg (RE)|
|Carotenoid mcg Retinol Equivalents (RE)||29.48 mcg (RE)|
|Beta-Carotene Equivalents||176.19 mcg|
|Lutein and Zeaxanthin||168.99 mcg|
|Vitamin D International Units (IU)||0.00 IU||0|
|Vitamin D mcg||0.00 mcg|
|Vitamin E mg Alpha-Tocopherol Equivalents (ATE)||0.24 mg (ATE)||2|
|Vitamin E International Units (IU)||0.35 IU|
|Vitamin E mg||0.24 mg|
|Vitamin K||0.00 mcg||0|